WOD – Fri, Nov 28
AMRAP 20
100 Meter Suitcase Carry
500/400 Meter Row
30 Wall Balls
MCx: 70/53, 20/14
MAx: 53/35, 400/350m, 14/10
MVx: 35/26, 375/300m, 10/6
GOALS + GUIDANCE: Choose the heavier kettlebell, even if that means you have to break 50 meters into the carry. The 100 meter carry will take around :60 or less to complete. Push your pace on the rower to finish the designated meters in 2:00 or less. Recover on the wall balls, breaking them into 2-3 sets. Target 3-4 Rounds.
WOD – Thu, Nov 27
With a Partner
6 Rounds
400 Meter Run
40 Sit Ups
30 KB Swings
20 DB Lunges
400 Meter Run
MCx: 53/35, 50/35
MAx: 35/26, 35/20
MVx: 300m, 30 sit ups, 20 kbs 26/18, 20 lunges no wt
GOALS + GUIDANCE: Grab a buddy, and have fun with this one! High five and cheer on your fellow Daybreakers! With your partner, split each movement however you’d like. The run will take two minutes total (200m each). You can break the kettlebell swings into 2 sets of 20, or 4 sets of 10 reps. The swings will take around :60-:90. For the db lunges (1-db held in the goblet position), split the 20 reps with your buddy (10 each). The 400m run at the end of each round melts right into the 400 of the next round!! Target 40 minutes with a 45 min cap.
WOD – Wed, Nov 26
Lateral DB Goblet Lunges
3 x 8/8, build
GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 8 reps on one side before moving to the opposite side. Choose a weight that challenges your legs and glutes by the last few reps but still allows for good depth and control.
5 x on the 4 Minute
12-9-6
DB Squats
Toes to Bar
MCx: 50/35
MAx: 35/20, knee or pike up
MVx: 25/15, v-up or leg lift
GOALs + GUIDANCE: Your goal is to be smooth and consistent across all 5 rounds. Each 4-minute window is a sprint-style effort, move fast then recover. Choose a DB weight that allows you to complete the squats unbroken (yes, 2 dumbbells). Aim to go unbroken on the toes to bar early and break into quick sets later in the workout. Keep rounds close to 2:30–3:00.
EVENT: 100K Rowing Challenge
Complete 100K meters of ROWING between Thanksgiving and Christmas Eve (November 27-December 24). If 100K seems crazy, pick a number you can do and participate in the FUN! All the details can be found HERE:
To join, create an account on the Concept2 website. Then, search for and request to join team Daybreak. There’s even an app that tracks all your meters for you!
On Sunday December 21st, Coach Jim is hosting a HALF MARATHON row at 7:30am to help knock off a big chunk of the meters!! If you’d like to participate or have any questions, reach out to Coach Jim!
WOD – Tue, Nov 25
Barbell Curls 3×12
Seated DB Tricep Extension 3×15
Single-Arm DB Bent Over Rows 3×15/side
Dips 3×12
GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights that challenge you in the final few reps of each set while maintaining good form. Move with control on every rep — no swinging on curls and keep a full range of motion on rows and dips
2 x (8x :15on/:15off)
rest 4 minutes
GOALS + GUIDANCE: SPRINT for :15 (pay attention to your rpms), and rest for :15. You’ll do all 8 rounds, rest, then another 8 rounds. Try to be consistent with your rpms each interval.
WOD – Mon, Nov 24
3 x 15, building
GOALS + GUIDANCE: Focus on control and full range of motion, pausing briefly at the top of each rep to squeeze the glutes. Start with a moderate weight and build each set (no bouncing or arching your lower back). The goal is to feel a strong glute contraction and keep the reps smooth and unbroken.
AMRAP 10
10 Pull Ups
15 Box Jumps
MCx: 24″
MAx: 5 (band), 20″
MVx: ring rows, step up 24/20
GOALS + GUIDANCE: Aim to complete pull ups unbroken early, then quick breaks if needed. Find a sustainable rhythm on the box jumps, stepping down to control your breathing. Move continuously for the 10 minutes. Target 5–7 rounds.
WOD – Sun, Nov 23
10 x on the 2:00
200 Meter Run
10 Burpees
MAx: 7 burpees
MVx: 7 in+outs
WOD GUIDANCE & GOALS
Get ready for this burner! Spend no more than :60 on the run and then race through 10 burpees. If 10 burpees takes you more than :30, scale to less reps. Target :90 per interval.
WOD – Sat, Nov 22
4 Rounds
500/400 Meter Row
12 Toes to Bar
18 Thrusters
21 Step Ups, 24″
MCx: 95/65
MAx: 400/350, knee or pike up, 75/55, step 20″
MVx: 375/300m, v-up or leg lift, 15 thrusters 55/35, 18 step up 20″
GOALS + GUIDANCE: Push the row to complete the meters in two minutes or less. Break the toes to bar into seven and five, or five, four and three, to save your grip for rowing and later rounds. Your grip gets a break on the thrusters. Choose a light weight for the thrusters, a weight you can get through at least twelve reps before having to break the set. And then push your pace on the step ups to complete them in about :60. Target 23 minutes (27 cap)
WOD – Fri, Nov 21
Hoodies, long sleeves, tees, and both men’s & women’s tanks just dropped. AND… our annual NYD “10in10” commemorative long sleeve is officially live 🙌
Snag your favorites and get those orders in by Friday 11/21 !
Click the “daybreak” below to shop
Daybreak
AMRAP 10
10 Deadlifts
50 Double Unders
MCx: 185/135
MAx: 155/105, 15 attempts
MVx; 115/75, 60 singles
GOALS + GUIDANCE: Choose a deadlift weight that allows for unbroken sets. Move efficiently on the double unders — find a relaxed, steady rhythm and minimize trips. Keep transitions quick and maintain a consistent pace from the first round to the last. Aim for 5–7 rounds